Gráinne Haganhas seven more exercises to get you feeling better when you head for the beach or off on holidays
IF YOU HAVE completed last week's exercises three times then you should be ready to move on to this week's. Remember, if you want to stick with last week's routine, that's no problem. Work at your own level and perfect your technique before moving on.
As always, start with a warm-up. This should consist of five to 10 minutes of walking, running (up and down the stairs if you're at home), skipping or cycling. If all else fails, vacuum the house! At the end of your warm-up you should be starting to sweat as your heart rate rises.
1Front lunge (with dumb-bells)Stand with your feet shoulder-distance apart, holding the dumb-bells by your sides (if using). Inhale as you take a big step forward with your right leg and come up on the toes of your left leg. Bend the right knee and lower your hips as low as you can, or until your right thigh is parallel with the floor - the knee should be positioned over the ankle and not the toe. Exhale as you push through your right leg to return to the starting position. Keep your head up and your body erect throughout. Repeat 15 times on the same leg, before switching sides. Then repeat from the top once more.
2Bent-over rowStand up tall, with your feet shoulder-distance apart. Hold the dumb-bells in each hand, palms facing into the thighs. Bend forward from the hips - drawing your navel into your back and bending the knees slightly. Exhale as you pull the dumb-bells into your chest, keeping your elbows directly over your hands. Keep your shoulders relaxed and squeeze your shoulder blades together as you pull. Inhale as you slowly lower them down to the starting position. Keep your head up and focus your eyes in front of you - this will ensure that you don't arch your back. Repeat 15 times, rest for 45-60 seconds and repeat.
3 T push-upThis is the same exercise as last week - but with an interesting twist. Start in a box position with your wrists under each shoulder, and your knees under your hips. Inhale as you bend your elbows and lower your chest down until it is about two or three inches off the floor. Exhale as you push up to the start position. Don't let your body touch the floor. Keep your abdominals tight and your back straight and don't lower your hips. Think about your chest coming down between your hands.
Now for the added challenge. Perform five push-ups. At the top of the fifth one, lift one hand and rotate to your side so that the hand on the ground, your body and the hand in the air form a T. Keep your hips lifted and relax your shoulders. Take two full breaths here. Reverse the movement back down to the push-up position and perform five push-ups before moving into the T position on the other side for equal duration.
Repeat three times on each side. (If you find this too challenging, stay with push-ups for 15 repetitions twice.)
4Shoulder pressSit on a chair (make sure it can't move) or on an exercise ball if you have one. Hold the dumb-bells in each hand, palms facing forward at shoulder level. Exhale as you press the dumb-bells up in an arc until they almost touch over your head. Inhale as you reverse the movement back, resisting the weight until you are back to the start position. Keep your abdominal muscles tight to support the spine and keep your shoulders relaxed throughout. (You can use the band for this exercise, by standing on the middle of the band with your right foot - make sure it is secure underfoot throughout so it can't spring up and cause injury. Keep your left foot slightly in front and your knees slightly bent. Hold the end of the band at shoulder level with palms facing forward and continue as above. Change foot to do the second set). Repeat 15 times, rest for 45- 60 seconds and repeat.
5PlankLie face down with your hips and legs in contact with the floor, arms shoulder-distance apart with forearms resting on the floor and your upper body raised. Keeping the knees on the floor, exhale as you raise your hips so that they are in line with - and not above - the shoulders. You will need to pull your navel into your back to support the spine. Ensure your shoulders are relaxed and that the neck stays long by keeping your gaze fixed to the floor. Breathe normally throughout. Hold this position for 30 seconds. Rest for 30 seconds and then hold again for 45 seconds. Rest for another 30 seconds and, for the last time, try to hold for 60 seconds.
6Side bridgeLie on your right-hand side, using your elbow to support the body. Keep your elbow directly below your shoulder. Your legs should be straight. Exhale as you lift your hips as high as possible, keeping them one on top of the other. Breathe normally and hold this position for 30 seconds and lower down slowly. If lifting the hips is too challenging for you, keep your knees on the floor and just pull up with your waist and hold. Repeat three times on one side and then three times on the other side.
7SwimmingStart in a box position with your wrists under each shoulder, and your knees under your hips. Exhale as you pull your navel up into your back, extend your left arm and right leg away from the torso and lift them as high as possible, maintaining a straight back. Think about lengthening the arm and leg, as well as lifting. Your little finger and little toe should be in a diagonal line at the top of the movement, with as much distance as possible between the two. Inhale as you lower both back down and return them to the starting position. Exhale, tighten the stomach muscles and repeat with your right arm and left leg. Alternate sides for 15 repetitions.
• As always, warm down with stretches to help reduce muscle soreness, and take the next day off, to allow the body to rest and recover. Any cardiovascular work, raising your heart rate, will bring you further benefits, such as weight loss and increased fitness, so try to walk, cycle or run for at least 10-15 minutes three times a week. If you have been walking, try a light jog this week. Add more hills into your route to further challenge your body. Next week will be the last week for this summer fitness programme. Keep going - it'll be worth it.
• Gráinne Hagan is an Itec-qualified fitness instructor and a Powerhouse-qualified Pilates instructor. E-mail hagan@diginet.ie. If you have any medical condition, check with your doctor before doing these exercises